WOD

Sun, Oct 15 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231015Home WOD 2023101520231015 Goals ClassScary Squat Challenge

CrossFit 20231015


(Time, Rx2, Rx3)
WARM-UP:
200m walk
3 sets:
50ft bear crawl
10 DB Romanian deadlifts
50ft DB overhead walk/arm
10 DB hang muscle cleans

SKILL/STRENGTH: 5 sets for load
3 DB hang power cleans
3 DB push jerks
– Build to your heaviest set

WOD: 5 rounds
12 DB deadlifts (45/30)
9 DB hang power cleans
6 DB push jerks
– Use two DBs

Rx2 35/20
Rx3 20/15

INTENDED STIMULUS
DB variation of the hero workout DT
5:00-10:00
Unbroken deadlifts
Loading that allows for each movement to be completed unbroken in the first round
Cleans and jerks in 1-2 sets in rounds 2-5

STRETCHING: 3 sets
20 banded pull-aparts
:30 wrist extension stretch/arm

0% 0%

1st8:25 Rx3Matt Sun, Oct 15, 2023
2nd9:25 Rx3Aaron D Sun, Oct 15, 2023

Claire9:12 Rx
Ben9:12 Rx
60#
Carsyn8:31 Rx2
Jenn8:45 Rx2
Matt8:25 Rx3
25#
Aaron D9:25 Rx3
30#
Albert11:31
10# and 15#
Coach EDNF Rx2
Barbell DT, 3 rounds
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